ⓘⓂⒶⓃ » Erectile Dysfunction Protocol PDF/Book, Jason Long - Page 85

One More Thing: If someone is skinny fat they should also include some type of HGH boosting interval training. Either circuit training or HIIT (High Intensity Interval Training). This will boost HGH which will strip away the excess body fat. Again...it needs to be the intense stuff. Lower Ab Specialization So all of these routines will hit the lower abs, but you can target the lower abs even further by focusing mainly on various leg raises. I actually believe the lying leg raise is the best lower ab exercise. This workout is only meant to be done for 4-6 weeks max. I like to use this one before spring to ensure that my lower abs are up to par, before hitting my summer prep ab workout.  Lying Leg Raises : Four times per week. Work your way up to 5 sets of 20 reps. No matter how strong your abs become, those last 2 sets of 20 reps are brutal!  Hip or Back Bridges : Spend some time and really make sure that you release all of the tension from the abs and hip flexors. Tips: As your strength improves, speed up the reps. Don't go high on this one...mainly concentrate on the lower 3/5 th of the range of motion. This will keep tension on the lower abs throughout the entire movement. As you improve in strength you will be able to quickly reverse the downward motion into an upward motion. This quick “reverse” will create strong contractions in your lower abs and will improve definition as a result. The Thinking Behind This Workout: So we are simply specializing on the most effective lower ab exercise. We are also pushing the volume and frequency to the brink of over-training. Doing this for a long period of time would surely result in over-training, but for 4-6 weeks it will result in extra work for your lower abs. This extra work will pay off in extra definition...as well as a permanent mind-to-muscle improvement in the lower abs. 34